Vegan Protein Myth

What is the Superior Form of Protein?



Soybeans.................................................36.490 grams

Pork Roasted .........................................30.940 grams

White Meat Chicken Roasted.................30.910 grams

Chicken Breast and Skin Roasted...........29.800 grams

Winged Beans.........................................29.650 grams

Turkey Roasted All.................................28.710 grams

Lamb, Leg, Roasted................................28.300 grams

Lentils.....................................................28.060 grams

Halibut....................................................26.690 grams

Spanish Peanuts......................................26.150 grams

Fava Beans..............................................26.120 grams

Chinook Salmon......................................25.720 grams

Kidney Beans..........................................25.330 grams

Mungo Beans..........................................25.210 grams

Virginia Peanuts......................................25.190 grams

Pumpkin and Squash Seeds....................24.540 grams

Red Kidney Beans..................................24.370 grams

Black Walnuts.........................................24.350 grams

Yardlong Beans.......................................24.310 grams

Ground Beef ..........................................24.070 grams

Chunky Peanut Butter.............................24.050 grams

Pine Nuts.................................................24.000 grams

Mung Beans............................................23.860 grams

White Beans............................................23.360 grams

Cranberry Beans......................................23.030 grams



There are 18 plant based protein sources and only 7 meat or fish based protein sources on the top 25 list. The highest source of protein is soybeans. All the meat based proteins are high in cholesterol. All the vegetable based proteins have no cholesterol. The full chart shows other factors as well. Soybeans are also the highest source of iron! So much for the myth that a vegan diet contains insufficient protein and iron.
 
Although soy products can be used as meat substitutes, and are likely to be lower in cholesterol and fat, plant sources of protein are not considered as high biological value protein. Meaning, they are not high quality protein because they do not contain all the essential amino acids the body requires.

If a certain essential amino acid is missing in a particular plant protein, the missing essential amino acid can be supplied by pairing the protein source with another. This pairing (called complementary proteins) helps to ensure adequate intake of essential amino acids. Some examples: macaroni and cheese, or tofu with rice.